The Power of Resistance Core Work for Post-Natal Recovery
Pregnancy and childbirth bring profound changes to a woman’s body, especially in the abdominal region. During pregnancy, the growing uterus stretches the abdominal muscles, often leading to a condition known as diastasis recti, where the left and right sides of the abdominal muscles separate. This separation can weaken the core, making it challenging to regain pre-pregnancy strength and stability. Additionally, childbirth can further strain the abdominal muscles and pelvic floor, impacting overall core function.
Dr. Emily Johnson, a certified post-natal fitness specialist, highlights the importance of exercises to rebuild the core: “Resistance core exercises are essential for post-natal women as they help restore core integrity, which is fundamental for returning to daily life activities with confidence and ease. It’s about rebuilding not just strength, but stability and support that the body needs during this transformative time.”
Try these three Corefirst exercises* that not only target the core, but also add resistance to help build next-level core strength!
Try these three Corefirst exercises* that not only target the core, but also add resistance to help build next-level core strength!
1. COREFIRST KNEE 100s
Attach the Corefirst above your knees, lift shoulders and push your lower back in the floor and breathe while pulsing arms above floor.
2. COREFIRST OPEN/CLOSE Vs
With legs and arms straight toward ceiling, lift shoulders up, pushing lower back in the floor and open arms/legs to a "V" and close while breathing out.
3. COREFIRST STRAIGHT LEG CRUNCH
With legs straight toward ceiling and lower back pushed into the floor, place hands lightly behind neck with elbows wide and breathe out while lifting shoulders off floor.
*Note: Khetanya guides you through these, and many other exceptional core movements, in the Corefirst App in the "DENVER LIVING ROOM- Advanced Core 3" program. As always, be sure to consult your physician prior to starting any exercise program.
Resistance core workouts are especially beneficial for postnatal women as they address these specific challenges. By using resistance bands exercises, these workouts target not only the superficial muscles but also the deep abdominal muscles and pelvic floor, which are crucial for core stability. Strengthening these areas helps repair diastasis recti, alleviate lower back pain, and improve posture, all of which are vital for regaining the ability to perform daily activities with ease.
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